Healthy & Yummy Recipes

Breakfast
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Kashi Cereal Breakfast:

1 cup of Kashi GoLean Cereal

1 cup of Kashi Go Lean Crunch

1 large Banana

¾ cup 1% or Skim Milk

w/whole Grapefruit (or other Fruit of choice)

Rolled Oats with added Protein:

½ cup Rolled Oats

¾ cup Water

1 Scoop Whey Protein Shake

¼ cup of Walnuts

1 tsp of Cinnamon

w/whole Peach (or other Fruit of choice)

Breakfast Burrito

2 large Eggs scrambled w/a ¼ tablespoon of Olive Oil

2 Jimmy Dean Turkey Sausage Links cut up & scrambled w/eggs

1 ounce Colby Jack Cheese

1 FlatOut Light Flatbread

w/1 serving of Seapoint Farms Edamame Shelled on the side &/or 1 serving of Fruit

Fried Egg Sandwich

2 large Fried Eggs

1 tablespoon of Flaxseed (sprinkled on top of cooking eggs)

1 teaspoon of Cayenne Pepper

1 Arnold Select Sandwich Whole Wheat Thin

w/1 serving of Seapoint Farms Edamame Shelled on the side

w/1 serving of Fruit

Spicy Fried Egg Scramble

¼ tablespoon of Olive Oil

½ whole Bell Pepper (red, yellow, or orange) sautéed just before cracking eggs in skillet

½ Jalapeno Pepper cut up & mixed w/Bell Pepper before cracking eggs in skillet

2-3 large Eggs cracked on top of sauté (as if to fry but once eggs start to fry, cut up to almost a scrambled state w/sauté; season with ½ teaspoon of Cayenne Pepper

Top served mix with a ¼ cup of Athenos Feta Cheese Crumbled &

½ cup of Seapoint Farms Edamame Shelled

w/1 serving of Fruit

Spicy Flaxseed Scramble

2 large Eggs scrambled w/a ¼ tablespoon of Olive Oil

½ Jalapeno Pepper cut up & scrambled w/eggs

2 tablespoons of Flaxseed scrambled w/eggs

½ cup Bell Pepper (red, yellow, or orange) sautéed just before pouring egg mix in skillet

1 cup of wilted Spinach (served under eggs)

½ cup of diced Tomatoes (served on top of eggs)

¼ cup of Athenos Feta Cheese Crumbled (served on top of tomatoes)

w/1 serving of Fruit

Cheesy Scrambled Eggs w/Quinoa

2 large Eggs scrambled w/a ¼ tablespoon of Olive Oil

2 Jimmy Dean Turkey Sausage Links cut up & scrambled w/eggs

1 ounce of Colby Jack Cheese

1 serving of Seapoint Farms Edamame Shelled or 1 cup of fresh, chopped Asparagus

1 cup cooked Quinoa

w/1 serving of Fruit

Healthy Pancakes

1½ cups Rolled Oats

1 cup Low Fat Cottage Cheese

7 Egg Whites

1½ tablespoons Cinnamon

3 pkts SweetLeaf Stevia Sweetener

Dairy Free/Gluten Free Pancakes

2 cups Garbanzo Bean Flour

4 teaspoons Baking Powder

3 Large Eggs

2 tablespoons Olive Oil

2 tablespoons Sugar (or SweetLeaf Stevia Sweetener)

½ teaspoons Salt

2 cups Water

2 teaspoons Vanilla Extract

2 tablespoons Cinnamon

Greek Yogurt Parfait

1 cup of Fage 0% Greek Yogurt

1 cup of Blueberries

½ cup of Strawberries

2 tablespoons Flaxseed (sprinkled on top of mix)

½ cup of Kashi Go Lean Crunch (sprinkled on top of mix)

Simple Fruit Smoothie

1 cup of Blueberries

1 cup of Strawberries

1 large Banana

1 cup of Fage 0% Greek Yogurt

 Simple Green Smoothie

1 cup of Blueberries

1 cup of Strawberries

3 cups of Spinach (or 2 cups of Spinach & 1 cup of Kale)

1 med-large Apple (or 1 med-large Banana)

1 serving Protein Shake mix (or 1 cup of Fage 0% Greek Yogurt)

Green Smoothie

1 med-large Apple

1 cup of frozen Blueberries (if fresh, 1 cup of ice)

1 cup of Strawberries (or Raspberries)

2 cups of Spinach

2 cup of Kale

1 Cucumber w/peel (or 1 cup of Water)

1 serving Protein Shake mix (or 1 cup of Fage 0% Greek Yogurt) in or on the side

Variations: you can also add Banana and/or carrots, beets puree w/ginger, wheat grass, etc.

Breakfast Sides:

Blueberry Syrup:  1 cup of Blueberries microwaved until a little soupy (part berry, part soupy), mixed w/1-3 tablespoons Flaxseed (optional) and/or (1 tablespoon of Sugar-Free Maple Syrup) (optional) 

Protein Shake Coffee Latte:  1 Protein Shake mixed with 2½ + cups of Coffee

Raspberry Chocolate Protein Coffee:  Brew coffee as normal but add one tea bag to the actual pot the coffee drips into so it steeps while your coffee is brewing.  The magic tea bag to add is:  Lipton Superfruit (red goji and raspberry) Green Tea.  Leave the tea bag in until you have drunk all the coffee just gets better with age.  This alone makes an excellent flavored coffee.  If you either let the coffee cool to room temperature or chill it then add 1 scoop of your chocolate protein shake mix to your desired amount of the coffee/tea (I use about 2 ½ cups) & mix (in blender bottle or whatever you usually mix your protein shake in)…do not add extra water, just the coffee/tea/shake mix.  Such as super yummy treat!!!

Lunch/Dinner

Feta Olive Salad

3 cups Romaine Mix

2 cups Spinach

½ large Cucumber w/peel

½ Bell Pepper (red, yellow, or orange)

1 cup diced Tomatoes

¼ cup of Athenos Feta Cheese Crumbled

1 serving Mezzetta Calamata Olives

1 serving Spanish Olives

2-3 ounces of Chicken diced or strips

2 tablespoons Kraft Light Balsamic Vinaigrette Dressing

(you can add Radishes, carrots, etc.)

Cajun Chicken Salad

3 cups Romaine Mix

2 cups Spinach

½ large Cucumber w/peel

½ Bell Pepper (red, yellow, or orange)

1 cup diced Tomatoes

3 ounce of Chicken strips sautéed previously in Olive Oil & Cajun Seasoning

4 tablespoons Salsa

(you can add any veggie and/or a ¼ cup of Fage 0% Greek Yogurt)

Spicy Chicken and Avocado

3 ounces of Chicken cut into strips & sautéed w/Olive Oil & seasoned w/Cajun or Cayenne

½ Bell Pepper (red, yellow, or orange) sautéed w/Chicken when Chicken is almost cooked

3 cups of Spinach wilted in w/Chicken & Bell Pepper

½ diced Avocado mixed w/3-4 tablespoons Salsa & ¼ cup Fage 0% Greek Yogurt (served on top of cooked Chicken mix)

w/1 Serving Black Beans mixed w/1 Serving Kernel Corn

Sautéed Chicken and Veggies

3-4 ounce Chicken Breast sautéed w/previously sautéed to caramel (yellow) Onions & Olive Oil

(if cooking 3-5 Chicken Breasts=1 tablespoon Olive Oil & 1 med-large Onion)

w/any veggie mix (such as 1-2 cups steamed Broccoli & 1 cup steamed Carrots) and Brown Rice, or Quinoa, or Sweet Potato, etc.

Kale Pepper Chicken

½ TBL Olive Oil

1 Whole Red or Orange or Yellow Bell Pepper cut in chunks

1 Whole (or half depending on taste for the spicy and size of the pepper) Jalapeno Pepper diced

3 Cups chopped Kale

3 Ounces diced or shredded cooked Chicken

½ Cup cooked Quinoa

Dash of Cayenne Pepper

Heat up olive oil in skillet then add chopped peppers and sautee for a few minutes before adding all of the kale.  Cook added kale and peppers until the kale is just starting to get wilted as you want the kale to still have some crunch; so just long enough on the heat to absorb some oil and bring out the deeper flavor of the kale.  Add the cooked peppers and kale mix to the warmed chicken and quinoa.  Mix then sprinkle with a dash of cayenne pepper. 

Curry Kale Lentil Soup

4 cup Vegetable Broth (for lower sodium omit broth and just season with desired Herbs & Spices)
1 cup Lentils
2 tsp. Curry Powder
4 cup Fresh Kale  (Cook lentils in vegetable broth. When almost done add curry powder and fresh kale. When kale has wilted down serve.)

Italian Chicken

3-4 ounce Chicken Breast baked w/Light Italian Salad Dressing on 350º or Grilled (after marinating in dressing)

w/any veggie mix and grains or as a Sandwich w/Lettuce or Spinach & Tomato & Turkey Bacon and 1 tablespoon Honey Mustard Dressing

Barbecue Chicken

3-4 ounce Chicken Breast baked w/Barbecue Sauce on 375º til extra tender, then fork shred chicken

Served a top any Salad configuration or as a Sandwich w/Bush’s Grillin Beans Smokehouse Tradition & Kernel Corn

Chicken and Pasta

3-4 ounce Chicken Breast sautéed w/previously sautéed (red) Onions & Olive Oil

(if cooking 3-5 Chicken Breasts=1 tablespoon Olive Oil & ¾ of large Onion)

1 ½ cups of following previously sautéed mix:          1-2 Zucchini chopped

                                                                                    1 Red Bell Pepper

                                                                                    1 Orange Bell Pepper

                                                                                    ¾ large Red Onion

                                                                                    ¾ tablespoon Olive Oil

w/1 Serving of Whole Wheat Angel Hair or Linguini Pasta & 1 Serving Marinara Sauce

Tuna Salad

5 ounce can of Chunk Light Tuna in Water

1 hard boiled Egg

½ cup diced Cucumber w/peel

½ cup diced Tomato

1 tablespoon Kraft Light Mayo (or Kraft w/Olive Oil Mayo)

1 teaspoon Yellow Mustard

w/Arnold Select Sandwich Whole Wheat Thin as a Sandwich or as a Salad w/Greens, etc.

Cottage Cheese & Red Beans

1 cup Small Curd Cottage Cheese

1 cup Red Beans (dark or light)

3 tablespoons Flaxseed

4-6 tablespoons Salsa

Greek Yogurt w/Grapes & Walnuts

1 cup Fage 0% Greek Yogurt

1 cup Red Seedless Grapes

¼ Diamond Shelled Walnuts

3 tablespoons Flaxseed

Greek Yogurt/Cottage Cheese

½ cup Cottage Cheese

½ cup Greek Yogurt

3 TBL Flaxseed

½ TBL Cinnamon

1 medium Peach

Variation: 1/4 cup Cottage Cheese with ½ cup to ¾ cup Greek Yogurt with the flaxseed/cinnamon and added ¼ cup Walnuts and fruit on the side

Peanut Butter Sandwich

2 tablespoons creamy Peanut Butter

3 tablespoons Flaxseed (mixed w/Peanut Butter)

1 Arnold Select Sandwich Whole Wheat Thin (spread Peanut Butter mixture on thins)

¾ tablespoon Honey (a top spread)

w/Fruit Serving

Lunch/Dinner Sides:

Sweet Potato: (cook in microwave til done then open up & mix in 1 tsp Cinnamon & ¼ tsp Ginger)

Sweet Potato Wedges:  Sliced Sweet Potatoes, lightly sprayed w/Olive Oil and seasoned w/Cinnamon & Ginger or Cajun Season & baked at 350º for about an hour

Kale Chips:  Wash & pat dry Kale, tear in pieces & spread out on baking sheet, lightly spray w/Olive Oil then season w/Cajun Season or Cayenne Pepper or Sea Salt/Ground Pepper or Red Wine Vinegar or Balsamic Vinegar & then bake at 350º for 10-15 min (until crisp)

Snacks

Protein Shake & Large Apple

Think Thin Brownie Crunch Bar w/Fruit Serving

Nuts & Fruit

1 Serving of Nuts (Almonds, Walnuts) & 1 Fruit Serving

Peanut Butter Banana

2 tablespoons creamy Peanut Butter

2 tablespoons Flaxseed (mixed w/Peanut Butter)

1 large Banana (spread Peanut Butter mixture on Banana)

Side Fruit Treat

½ cup sliced fresh Strawberries

½ cup fresh Blueberries

½ cup – 1 cup fresh sliced Banana

1 tsp Cinnamon (just sprinkle then mix in the Cinnamon on the fruit)

w/side of protein or as dessert following a meal with protein

Any Yogurt or Lighter Meal Options from Breakfast/Lunch/Dinner

Links to Posts with Recipes: 
Case of the Mondays? 
Aging Fruits & Veggies
Versatile Beans
What Was Your Dinner?
Additional Recipes
Yummy Sweet Lunch
Veggie Yumminess
Savory Eggs